SpineGym – Unique Core Exerciser for your wellbeingSpineGym core exerciser o�ers a totally new method of exercising your back andabdominal muscles, as well as doing body rotation exercises. It is easy to use in thehome, o�ce or gym! For complete exercise you only need a few minutes a day. Exercises can be done in normal clothing and settings, for example, in your living room while watching TV. SpineGym is easy to assemble and disassemble. It comeswith a convenient carrying bag. It has a three year waranty and a world-wide patent.

When exercising with SpineGym,

very small movements activate

the deep muscles. The more strength

you have with the exercise movement, the

more you activate also middle deep and

more superficial muscles.

Do 20-30 repeat movements of each of

the three basic exercises (back exercise,

abdominal exercise, body rotation).

You can change from one exercise to

another without taking any break in

between the three types of exercises.

According to studies, a basic

short daily exercise is able to

prevent the deep muscles from

becoming weak. After your back

becomes stronger, you may want to start

doing the exercises several times a day.

If you need more challenge to the

exercise, you may also increase the

number of series and repeats.

Back exercise

Place yourself in a standing position on the platform, with the support belt in front of you and the padded bar behind your shoulders. Adjust the height of the support belt to hip height. Keep your arms relaxed, on the side or in front of you. Push your pelvis forward against the support belt and bend your back steadily backward into an arch. Keep your abdominal muscles slightly tensioned during the entire movement. Keep your ankles and knees straight. Do not rock your body. Do not lean backwards to be supported by the bars. Instead perform the movement by only arching your back. The bars bend only a few centimeters. Feel the tension in the back muscles.

Abdominal muscle exercise

With the support belt behind your buttocks and the padded bar in front of your shoulders, place yourself in a standing position on the platform. Bend your upper body steadily forward by tightening your abdominal muscles. Keep your ankles and knees straight. The movement advances from your pelvis upward to your upper body and your lower body stays as straight as possible. Feel the resistance in your abdominal muscles, but do not pull harshly. Keep your abdominal muscles tensioned and return steadily to the starting position.

Body rotation exercise

With the support belt behind your buttocks and the padded bar in front of your shoulders, place yourself in a standing position on the platform. Rotate your upper

body steadily to the side. Feel how the resistance of the bars increases the more the rotational movement ad-

vances. Keep your body straight, do not bend. Steadily continue the movement to the very end until stopped. Do not try to jerk or pull harshly for more rotation. Keep the movement steady and relaxed to the very end. Change directly over to the opposite side, continue the movement in a similar manner, still

steadily rotating your body. Focus the movement on your upper body, keeping your legs as straight as possible and in the same position.

Back exercise

Abdominal muscle exercise

Body rotation exercise